The McDougall Diet Update – Week 1 (August 1-7, 2013)

I started the McDougall Diet on August 1, 2013.  I am challenging myself to eat a starch based (centered) diet.  Allow me to refresh your memory about the McDougall Diet.

The diet consists of the following foods:

Whole foods that are intact.

Starches – whole grains, legumes, starchy vegetables
Vegetables – green, yellow and orange (nonstarchy vegetables)
Fruits

The Foods I Ate

August 1

First Meal – Extra Thick Oats with Almond Milk, Raisins, and Cinnamon topped with fresh Apple.  I did not eat all of this cereal.
Second Meal – 100% Whole Wheat Bread, Tomato, Romaine Lettuce and Red onion with Hummus as a spread.
Third Meal – Salad (Romaine Lettuce, Spinach), Tomato, Red Onion, Cucumber, topped with Hummus.  Flavored with Lemon Juice, Liquid Aminos.
Snack – Synder’s Sourdough Nibbles

August 2

First Meal – Left over Extra Thick Oats cereal, banana.
Second Meal – Dr. McDougall’s Split Pea and Barley Soup, Red Onion and Tomato
Third Meal – 100% Whole Wheat Bread, Spinach, Tomato, with Hummus Spread.
Snack – 2 Nectarines, Pretzels

August 3

First Meal – Green Smoothie (2 bananas, spinach and water)
Second Meal – 100% Whole Wheat Bread, Tomato, Romaine lettuce, Hummus Spread.
Third Meal – Potatoes (baked), Broccoli.
Snack – Apple

August 4

First Meal – Extra Thick Oats, Raisins, Cinnamon, Apple and a little Agave Nectar.
Second Meal – Romaine Lettuce, Carrots, Sweet Red Pepper, Cucumber and Hummus.
Third Meal – Corn, Steamed Mixed Vegetables (non-starchy), Slice of 100% Whole Wheat Bread.
Snacks – Raisins, Potato Chips

August 5

First Meal – Extra Thick Oats, Raisins, Hempseeds, Cinnamon, Agave Nectar.
Second Meal – Mixed Vegetables with Corn, Steamed Spinach, Seasoned Potatoes (unpeeled, chopped and baked).
Snack – Raisins

August 6

First Meal – Extra Thick Oats, Raisins, Chia Seeds

Second Meal – Salad (Romaine Lettuce, Spinach, Red Bell Pepper, Onion, Olives, Liquid Aminos, Nutritional Yeast, Apple Cider Vinegar, Steamed Broccoli, Black Beans with Tomatoes, Brown Rice.

August 7

First Meal – Extra Thick Oats, Raisins, Cinnamon, Chia Seeds, Agave Nectar.
Second Meal – Salad (Spring Mix) with Red Onion, Olives, Cucumber, Nutritional Yeast, Lemon Juice, Liquid Aminos.  Soup (Split Pea and Barley Soup), 100% Whole Wheat Bread
Snack – Nectarine, Pretzels.

My Thoughts About Week One

I did fine for my first week, but I can do better.  I did not over eat or feel the need to keep eating, because I felt satisfied after each meal.

I did not exercise as much as I should have, but I will do better.  I do not think I ate a variety of food.  I learned that when I am depressed, I do not have the desire to eat and I was a little down this week.

I also noticed that when I am stressed, I need something to crunch and that is when I reach for the pretzels.  Next week I will do my best stay way from pretzels.

Jeff Novik, RD published a simple guide entitled Simple, Easy and Starch Based and I will try following this simple plan.  Here is what Jeff recommends:

Breakfast

Intact whole grains (2 cups)  320 calories
Fresh fruit (1 cup) 120 calories

Lunch

Starchy vegetables (2 cups)  320 calories
Legumes (1/2 cup)  120 calories
Veggies (2 cups – salad, soup, and/or steamed veggies)  100 calories
Fruit (1 serving)  60 calories

Dinner

Starchy vegetables (2 cups) 320 calories
Legumes (1/2 cup)  120 calories
Veggies (2 cups – salad, soup, and/or steamed veggies) 100 calories
Fruit (1 serving) 60 calories

This is a total of 1640 calories.

I can add a serving of nuts or seeds or avocado which has 175 calories.  The addition of these whole fats is 1800 calories.

This guide will help me stay on track.

Overall, I am pleased with first week.

Until next time…